cow face arms

On an inhale bring your right hand back behind you along your spine with the palm facing away from you

Bring your hands towards each other with the full expression of the pose being where you can interlace your fingers

Ensure that:

Your spine is long

You are subtly engaging the core

You are pressing your head back into the left arm lengthening the neck

child's pose

Cues:

Come onto your knees with the top of the feet on the ground

Bring the big toes together and the knees out wide

On an exhale fold forward at the hips bringing the forehead down onto the ground while stretching the arms out in front of you

On an inhale walk your fingers out in front of you extending your arms until you feel a stretch in both sides of your back

Once you have reached your make ROM press your finger tips down into the ground and feel as if you are pulling the mat back towards your armpits engaging the musculature surrounding the shoulder blades

If it is uncomfortable for you to have your knees wide you can bring the knees together

eagle arms

Start to bring the forearms towards each other with the full expression of the pose crossing being where your forearms are together and the right wrist crosses over the left and you can press your palms together

Keep the traps relaxed

You want to feel a stretch on the outside of the left shoulder and feel the space between the shoulder blades widden